Context
Building
Energy System
Work Capacity
Strength Section
Structural Strength
4 Rounds of 3 minutes:
8-12 Push Ups
3-5 Pull Ups Feet Assisted (on Box)
Muscle Building
4 Rounds of 3 minutes:
12-18 Hand Release Push Ups
Strict Pull Ups – 1RIR
complexity
4 Rounds of 3 minutes:
12-18 Hand Release Push Ups
Bar MU Practice
Metcon Fitness
6 Rounds for Time
8 alt. DB Lunges
4 DB Thrusters
3 Jumping Pull Ups
Metcon performance
6 Rounds for Time
8 alt. Front Rack Lunges
4 Thrusters
1 Bar Muscle Up
Skills & Notes
Focus exercises this week:
Cool Down
